Ingabe izinga lakho le-cholesterol liphezulu? (I-Cholesterol Ephakeme) - Lawula ngale mikhuba engu-7!

Ingabe udokotela wakho ukutshelile ukuthi izinga lakho le-cholesterol liphezulu kancane ekuhlolweni kwakho kwegazi kwakamuva? Kuvamile ukuzizwa wesaba futhi ukhathazekile kancane uma uzwa lokho. "O, manje kufanele ngiyeke ukudla konke ukudla okumnandi nokuzivocavoca usuku lonke," ungase ucabange. Kodwa akukho lutho okufanele ulwesabe. Ngokwenza izinguquko ezimbalwa ezincane nezilula endleleni yakho yokuphila, ungalawula lesi simo kalula kunalokho ocabanga. Into engcono kakhulu ongayenza ukulandela le mikhuba kanye nemithi udokotela wakho ayinikezayo.

1. Qaphela kakhulu amafutha owadlayo nowaphuzayo.

Nakuba izinto ezifana nama-cheeseburger, i-ayisikhilimu, kanye ne-fatty meat curry zingase zibe mnandi, empeleni zingalimaza amazinga akho e-cholesterol. Isizathu esiyinhloko salokhu amafutha agcwele aqukethwe kuwo.

Ukunciphisa amafutha ezilwane, njengenyama enamafutha njengenyama yenkomo nengulube, nezinto ezifana nebhotela, ushizi, nobisi olunamafutha amancane, kungasiza ekunciphiseni amazinga e -cholesterol "embi" emzimbeni wakho (i-LDL cholesterol) .

Ngokusho kwe-American Heart Association, ama-5% kuya ku-6% kuphela amakhalori ethu aphelele nsuku zonke okufanele avela kumafutha agcwele. Ukwenza kanjalo kunganciphisa amazinga akho e-LDL ngamaphuzu angaba ngu-11-13.

Kodwa lokhu akusho ukuthi kufanele ususe ngokuphelele amafutha ekudleni kwakho. Ukwenza kanjalo kungaba nomphumela ophambene nalokho. Amafutha angagcwalisiwe, atholakala ekudleni okufana namafutha omnqumo, ama-cashew, nama-peanut, angasiza ekukhuliseni i-cholesterol yakho "enhle" (i-HDL) futhi ehlise ama-triglycerides akho. Into ebalulekile ukukhetha amafutha angagcwalisiwe kunamafutha agcwalisiwe noma nini lapho kungenzeka.

2. Valelisa lolu hlobo lwamafutha unomphela!

Amafutha e-trans okwenziwa kufanele asuswe ngokuphelele ekudleni kwakho. Akukho mpikiswano ngalokhu. Ayingozi kakhulu emzimbeni.

Amafutha e-trans awakhulisi nje kuphela i-cholesterol yakho embi (i-LDL), kodwa futhi anciphisa i-cholesterol yakho enhle (i-HDL). Lawa mafutha e-trans angatholakala ekudleni okuthosiwe okujulile njengama-donuts, amabhisikidi apakishiwe, amakhekhe, nama-cookies, kanye nezinye izinhlobo ze-margarine.

Ngakho-ke, uma uthenga okuthile esitolo, yenza umkhuba wokufunda ilebula. Uma ilebula ithi "amafutha angenawo i-hydrogenated kancane," iqukethe amafutha angenawo. Ngezinye izikhathi ithi 'amafutha angenawo i-trans,' kodwa hlola ukuze ubone ukuthi la magama akhona yini.

3. Masiyeke ukumuncwa kwe-cholesterol emzimbeni

I-fibre encibilikayo iyasisiza kulo msebenzi. Kalula nje, le fibre encibilikayo yakha ijeli ngaphakathi kwamathumbu, esiza ukubopha i-cholesterol eningi emzimbeni bese iyikhipha ngendle.

Yikuphi ukudla okucebile nge-fiber encibilikayo?

• Ama-oat
• Ibhali
• Imifino efana nobhontshisi, ubhontshisi, kanye ne-lentile
• I-Okra, i-murder ebabayo, amahlumela aseBrussels
• Izithelo ezifana nama-apula, amawolintshi, namapheya
• Isaqathe

Ucwaningo luye lwabonisa ukuthi uma wandisa ukudla kwakho kwe-fiber ngamagremu angu-5-10 ngosuku, unganciphisa amazinga akho e-cholesterol embi (LDL) cishe ngo-5%. Ngakho-ke, esikhundleni sesinkwa esimhlophe nama-buns enziwe ngofulawa, engeza izinto ezifana ne-oats, imifino, izithelo, namantongomane ekudleni kwakho.

4. Uma kukhulunywa ngokuzivocavoca umzimba, cabanga ngokuthi "uma ujabule kakhulu"

Ukuzivocavoca umzimba kungathuthukisa amazinga akho e-cholesterol, kodwa into ebaluleke kakhulu ukukwenza njalo .

"Umphumela wokuzivocavoca ku-cholesterol uhlala cishe amahora angama-24 kuphela. Ngakho-ke akunangqondo ukuya ejimini izinsuku ezimbili kuphela ngesonto bese uchitha izinsuku ezimbalwa nje," kusho odokotela.

Into engcono kakhulu ongayenza ukuvivinya umzimba okungenani imizuzu engama-30 ngosuku . Kungaba ukuhambahamba nje endlini yakho, kodwa kufanele ukwenze nsuku zonke. Futhi, uma unganciphisa ngisho no-5% wesisindo somzimba wakho ngokuzivocavoca ngale ndlela, lokho kuzoba nomthelela omkhulu, omuhle emazingeni akho e-cholesterol.

5. Ake sikhulise ijubane lokuzivocavoca kancane.

Uma usuvele uzivocavoca nsuku zonke, manje usungaqhubeka nesinyathelo esisodwa. Lokho kusho ukuthi, ngezinye izinsuku, ungenza ukuzivocavoca kwakho kube nzima kancane.

Uhlelo oluhle ukuzivocavoca umzimba kanzima cishe imizuzu engama-40, izinsuku ezintathu noma ezine ngesonto.

Ngokwesibonelo:

• Uma uvame ukuhamba, zama ukuhamba ngokushesha noma ukugijima isikhashana ngesikhathi uhamba.
• Uma ungumgijimi, gijima ngokushesha isikhashana (izikhawu ze-sprint).

6. Thola ikhambi lokucindezeleka emsebenzini

Uma uzizwa ucindezelekile emsebenzini, kufanele nakanjani ukuqaphele. Ucwaningo lukhombisile ukuthi abantu abacindezelekile emsebenzini banamazinga aphezulu e-cholesterol embi (LDL) kanye namazinga aphansi e-cholesterol enhle (HDL) .

Eminye imisebenzi ingaba yinto ecindezelayo ngokwemvelo, kodwa kunezinto ongazenza ukuze uyilawule.

• Thatha ikhefu elifushane ngenkathi usebenza. Sukuma uhambe umzuzu.
• Sebenzisa lonke ikhefu lakho lonyaka. Hlala ekhaya futhi ukhululeke.
• Khuluma nomphathi wakho umcele ukuthi abeke phambili umsebenzi wakho ukuze ukwazi ukusebenzisa isikhathi sakho namandla akho ngokuhlakanipha.

7. Ukubhema kumele kuyekwe.

Intuthu kagwayi yehlisa amazinga akho e-cholesterol "enhle" (i-HDL) . Ngisho noma ukuyeka ukubhema kungayehlisi ngqo i-cholesterol "embi" (i-LDL) yakho, kuyayithuthukisa isilinganiso sakho se-cholesterol enhle nembi. Lokho kubaluleke kakhulu empilweni yenhliziyo.

Kungenzeka ukuthi wake wazama ukuyeka ukubhema ngaphambilini kodwa wehluleka. Lokho kuyinto evamile. Abantu abaningi bayazama izikhathi eziningana. Kodwa ungapheli amandla. Yilona utshalomali olukhulu kakhulu ongalwenza empilweni yakho iyonke. Ungakhuluma nodokotela wakho ngalokhu bese uthola usizo.